Name: Playbook - Julian Smith - Biceps/triceps (2/16/23)
Uploaded: 2024-04-02T17:10:08.000Z
Duration: 80 min
Description: Biceps/triceps (2/16/23)

Miguel

Nicolas

Fulton Bowen

Saif

💪🏽feelin like a bodybuilder todayyy

Mai Lavaki

Andrea De Angelis

Ashley Lourie

By the time I got to the rack run, I couldn’t even lift my water bottle with one hand.

Charles

Anthony

William

Didn’t get to finish. Set up and switches ran me over 1.15. Liked what I could do though

Tashina

Tanner Morris

Ricardo Lazo De La Vega Paredes

Brooooo please stop it with the rack runs, I’m going to end up getting shot in this packed gym. I live in the slums of Kendall 😂

Joseph

Liam Taylor

These arm workouts keep hitting 😮‍💨😮‍💨😮‍💨

Steven

Only did the first 4 arms bc I’m a bitch

Daniel Crossley

Mitchell Young

Brandon

Thanks for being ere everyday!! I’m becoming beastly!!! Let’s go!!

KEITH WILLIAMS

that last run of the rack(curls+tricep ext.) Brutal and primal!!!Love it!!!

Major Bell Jr

Emanuel

Egbert Jan

Dave

Justin

Luiz Otavio Darissi Souza

Shaun

Garet

Scott

Favorite arm workout yet… pump was great, if there’s a way to get bigger arms this is it hahaha 💪🏼

Jaedon

Michael Manzzullo

Yo this workout is seriously intense. By the end I practically wanted to run out of the gym. 😂 this is a game changer,

All about it can’t wait for tommorows set 💪🏽

Calvin Schmidt

Only the machine hammer couldn’t do it BcZ it’s not existed in my gym

Mukhtar

A little too long my arms were burned out before the superset but nonetheless a stellar workout!

Nate

HECTOR MANUEL RAMIREZ GUZMAN

harrison

Sam Zimberoff

Luis

Johnny

Dominique Bradley

Those rack runs at the end of the workout are BRUTAL

Jose Cuervo

Jacob Suckstorf

Darian

Last set drop set: 10 drop 10

Use dumbbells if you don’t have a bar/attachment for this.

*Bar Hammer Curl

Last set drop set: 8 drop 12

No tempo on drop set reps.

*Machine Bicep Curl (1:2:1:2)

*Dumbbell Double Arm Overhead Extension

*Tricep Machine Press Down (1:2:1:2)

Overhead Rope Extension (close grip)

Reps 1-10: rope spread apart
Reps 11-20: rope together

*Floor Rope Cable Curl (close to wide)

Superset

Barbell Curl (close grip) (5:0:1:0)

Barbell Overhead Extension (5:0:1:0)

Basically starting with the weight that you can do for two reps, hit those two reps to failure, drop the dumbbell by 5 lbs and go to failure again. The only rest you get is the time it takes you to set the dumbbells down and pick the other dumbbells back up and getting him into position. Work your way all the way down to 10 pounds.

*Dumbbell Curl (rack run)

*Double Arm Dumbbell Extension (rack run)

Biceps/triceps (2/16/23)

Stephan

Gary

Shoulders/Light Chest (4/26/24)

Earl Williams

Caleb

Quads/Abductor/Adductor (4/25/24)

Best back workout in a bit. Pump was there after first exercise!!!

Mario

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

Albert Bersley

Alain

Owen Chaffee

Chest (4/23/24)

Mike

Calves/Abs/Neck/Forearms (4/22/24)

Hamstrings/Glutes (4/21/24)

Victor

Sarah

Teya

Biceps/Triceps (4/20/24)

Matt

Timo

Shoulders/Light Chest (4/19/24)

Jay Lopez

Carlos

Quads/Abductor/Adductor (4/18/24)

Eliazar

Nathan Dorado

Back/Rear Delt (4/17/24)

Anthony Castro

Chest (4/16/24)

Calves/Abs/Neck/Forearms (4/15/24)

Seth

Andrew

Hamstrings/Glutes (4/14/24)

Ashwin Mohta

Alex

Biceps/Triceps (4/13/24)

Julian man, who made you mad?! The chest supported lateral raises 3x50?! 💀

Jesus Salazar

Hard work pays off man lovely hell and pump my god 💪🏼💪🏼💪🏼

Lior Clark

Shoulders/Light Chest

Kieran

Back/Rear Delt (4/11/24)

Quads/Abductor/Adductor (4/10/24)

Joey

Gregg

Chest (4/9/24)

King

Calves/Abs/Neck/Forearms (4/8/24)

This was short but brutal! Solid stuff as always @Julian and team

Nikki 🙃

Hamstrings/Glutes (4/7/24)

The rack runs this messy gym I attend are a recipe for disaster

Biceps/Triceps (4/6/24)

Shoulders/Light Chest (4/5/24)

Shelley Wallace

Cory Williams

Quads/Abductor/Adductor (4/4/24)

Great way to start this week off #TurtlePower

Back/Rear Delt (4/3/24)

Nice kick off to this split! Looked simple but turned out into a daunting one

Chest (4/2/24)

Way to seal off this split. You will be missed, now on to the next! Bit late on it, but tomorrow will be the best day to start it off imo 😎

Calves/Neck/Forearms (4/1/24)

Bryton Seyfert

Rafael Santos

Back/Rear Delts (3/31/24)

You were right the 50 40 30 20 10 just activates those fibers on another level

Davis 

Hamstrings/Glutes/Abductor (3/30/24)

Solid one! Boulders are done, pretty chilled tri’s sesh though

Rafael

Shoulders/Triceps/Abs (3/29/24)

Went conventional on the adductors bit, grabbing both sides of the cable machine is a mission in itself at this here gym

Quads/Adductor (3/28/24)

Ardon

Chest/Biceps (3/27/24)

This is done and so am I! Solid active rest day on all facets

Calves/Neck/Forearms (3/26/24)

Wonderful sesh, took a little longer than I should’ve, but knocked it out

Jake Burgess

Back/Rear Delts (3/25/24)

Finn

Hamstrings/Glutes/Abductor (3/24/24)

Hama

Shoulders/Triceps/Abs (3/23/24)

My will to walk has been lost and I can’t find it

Quads/Adductor (3/22/24)

Tyler

Chest/Biceps (2/21/24)

Did everything but the calves portion of this sesh, as I re-injured my left calve 😒

Peter

Calves/Neck/Forearms (3/20/24)

Monkeyed around a bit on this one but got ‘er done

Back/Rear Delts (3/19/24)

David

Took a trip to pumpsville on that leg press for sure 💀💀💀

Hamstrings/Glutes/Abductor (3/18/24)

Solid boulders and tri’s sesh. Felt like I properly hit the mind muscle connection on the abs bit on this sequence

Shoulders/Triceps/Abs (3/17/24)

Walking has allotted itself on the list of “not-to-do’s” on this fine 1st day of the week

Pablo

Lucas Lucco

Quads/Adductor (3/16/24)

Dexter

Felt like this one took longer than expected, but a beastly sesh nonetheless

Chest/Biceps (3/15/24)

Calves/Neck/Forearms (3/14/24)

Back/Rear Delts (3/13/24)

Holy moly, that was a rough one. The finisher put the seal of obliteration on hammies, glutes and abductors!

Biceps/triceps (2/16/23)

Community

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